04/14/2021 - Iron Lion - Drop (sets) like its hawt . . . .
AO: Iron Lion
When: 04/14/2021
PAX:
Number of Pax: 18
Pax Names: Baywatch, Big Kahuna, Bootlegger, Bull Hurley, Chazz, ChileDawg, Corningstone, Ebeneezer, Fredo, Goldberg, Mellencamp, Mr. Belding, Nosejob, Ronda Rousey, Sputnik, Sulley, Super 8,
DR Names:
Number of FNGS:
FNG Names:
QIC: Wine in A Box
Introduction
Going deep into the well of old powerlifting workouts for this one . . . drop sets. But how to do drop sets without a weight bench? Well . . . bring a crapload of Big Boy coupons and bricks I guess.
Unloaded and made a pyramid of Big Boys just for funsies before Ebeneezer showed up.
PAX were tricking in and then we hit 5:15. . . . lets go.
Warm-O-Rama
sigh
15 ssh
10 abe vigodas
10 arm circles
quick mosey around half the parking lot to get the blood pumping
The Thang
DROP SETS
All drop sets are done until failure. Push yourselves and other PAX for form and missing reps. Once you are done, drop into the assigned ab exercise until the 6 is in (last man standing.)
Standing shoulder press until failure
- First with 46 pound big boy coupon
- Second with 36 pound standard coupon
- Last while holding two paver bricks (roughly 7 pounds each)
Curls until failure
- First with 46 pound big boy coupon
- Second with 36 pound standard coupon
- Last while holding two paver bricks (roughly 7 pounds each)
Lying skull crushers until failure
- First with 46 pound big boy coupon
- Second with 36 pound standard coupon
- Last while holding two paver bricks (roughly 7 pounds each)
Weighted Big boys sit ups.
- Place your feet INSIDE the Big Boy coupon as a counterweight
- First with holding a standard coupon on your chest
- Second with holding the bricks on your chest
- Last while doing a standard big boy sit up without weight
Pickle pointers
- First with Big Boys
- Second with Standard coupon
Standing oblique crunches with coupon
- 20 each side
Partner up
- Stand back to back with your partner. One partner holding a coupon, will rotate one direction, and hand the coupon to their partner, who then keeps rotating in the same direction until back to the start.
- 10 times each direction
6AM
Circle of Trust
CoT was based on a podcase I recently heard by former Bear tight end Desmond Clark.
Every morning you have two things available to you when you open your eyes that are yours to control. You have a chance and choice.
You have a CHANCE (opportunity) to do positive work and make the day a success. Either professionally, personally, with your family, etc.
And then you have a CHOICE to decide what to do with that chance. Will you squander it? Or will you make the CHOICE to maximize that CHANCE for doing good in all aspects of your life? That choice is solely yours and yours alone . . . so what will you do with your chance today?
Our Father
Naked Man Moleskin
One of the reasons I’m backing off Qs a bit is to attend more black diamonds. But I cant do that if I Q every monday and thursday. Thank you to Mr. Nice Guy for kindly switching days with me this week.
Great crew this morning, and the mumblechatter was flowing . . . swimsuit season is nearly upon us, so I thought a drop-set Q would be a burner.
Great group of regulars at the Lion as usual, and it was great to see PAX like Super 8, Corningstone, and Fredo back ITG too.
I normally would write something kind of witty and funny here, but I’m too damn tired.
- Fredo broke his coupon
- Ebeneezer wept a little
- Ronda Rousey is strong like bull
- Not enough running for chazz so he went for a mosey halfway through the workout for some reason. Just took off for a jog.
- Goldberg was there . . . so I was nervous.
- I was happy to see that the “last man standing” almost every time was a different PAX. Everyone really gave tremendous effort today.